Types 1
This is when we see things in black and white categories. There is no grey area.
What is All-or-Nothing Thinking
"If my family doesn’t fully forgive me, then I might as well give up."
What is all or nothing thinking
She broke up with me last night. Now I'll never meet anyone.
What is All-or-Nothing Thinking OR What is Overgeneralization
"I will never be happy"
Examples: "I may be unhappy now but that will pass." "I have been happy before and I will be happy again."
A teen’s parent tells them they’re disappointed with their grades. They think “They’re never proud of me — I’ll never be good enough.” So they stop completing any homework and skip class.
Thought: “They’re never proud of me — I’ll never be good enough.”
Feeling: Sad, ashamed, unmotivated
Behavior: Withdraws from family, avoids schoolwork, stops trying
This is when we see a single negative event as a part of a never-ending streak of failure. We use words like "always," "never," "everybody".
What is Overgeneralization
This is when we anticipate that things will turn out badly and act as if they already turned out that way.
What is Fortune Telling
She did not say anything about my new haircut. She must think it is ugly!
What is Mind Reading
I should give my friend money because he asked me for it.
Examples: "I wish I could loan him money but I cannot afford it." "I want to give my friend money because it makes me feel good and I have enough to spare."
A teen shares in group and receives positive feedback. “Maybe I actually am getting better at talking about my feelings.” So they participate more in future groups, opens up with peers and staff
Thought: “Maybe I actually am getting better at talking about my feelings.”
Feeling: Proud, encouraged, hopeful
Behavior: Participates more in future groups, opening up
This happens when we blow a negative event out of proportion.
What is Magnification or Catastrophizing
This is when we see ourselves as the cause of negative events that we are not responsible.
What is Personalization
They did not come down to speak with me. They must be upset with me.
What is personalization
She didn't say "Hi" to me this morning so she must be mad at me for something I did.
"There are many reasons why she did not say Hi to me. It's probably not personal." "I will check in with her later and make sure everything is ok"
Identify the thought, feeling and behavior:
A teen is told they have to stay in program for another week. They say “This is so unfair. They just want to keep me stuck here forever." They then refuse to participate in group, argues with staff, shuts down during check-ins
Thought: “This is so unfair. They just want to keep me stuck here forever.”
Feeling: Angry, trapped, hopeless
Behavior: Refusing to participate in group
This is when we conclude that someone is acting negatively towards us without checking it out or seeking other evidence.
What is Mind Reading
This is when we look at our strengths and trivialize them.
What is Minimization
I know she complimented me on my new outfit but she was just being nice.
What is Disqualifying the Positive OR What is Minimization
"I know they are going to find a reason to refuse my level so I'm not even going up."
"I can practice my coping skills if they refuse me. It's not the end of the world, I can just try harder the next time." I should at least give it a try, you never know."
Derek feels angry but chooses to take a break instead of lashing out. He thinks "I'm glad I left that room before I said something mean." In the future, he continues to ask to take breaks and avoid blowing up.
Thought: “I actually managed to walk away — that’s a big deal for me.”
Feeling: Proud, in control, respected
Behavior: Uses coping skills, avoids conflict, feels more confident in self-control
This is when we pick out one negative detail in a situation and dwell on it exclusively.
What is Mental Filter
This is an extreme example of turning positive events into negative ones.
What is Disqualifying the Positive
I am mentally ill and cannot contribute anything to anyone.
What is Labeling. Reframe! I am living with a mental illness and I have a lot to offer to this world! Mental illness does not define who I am as a person!
I failed another test, I must be stupid.
"I'm not the only one to fail an exam. Plus I did much better than I expected." I can always review what I got wrong and correct it going forward."
Identify her thought, feeling and behavior
"A teen texts a friend and doesn’t get a reply for several hours. She thinks "They’re ignoring me — I must’ve done something wrong.” so she stops replying to any messages from other friends and self-isolates.
thought: they're ignoring me
feeling: left out/ignored/upset/
behavior: self-isolating and ignoring friends